HIIT is Good for Cardio HealthĪnyone can benefit from HIIT workouts for improved cardiovascular health. For already well-trained individuals, HIIT is a great workout, but the fat loss and muscle gain will be less. For both of these effects, but especially muscle-building, it’s important to understand that the effects are mostly seen in people who are overweight, obese, and largely sedentary. While losing fat, HIIT can also help you build lean muscle (2). Studies indicate that HIIT is a powerful fat-burning workout, likely for this reason and because of the increase in metabolism generally. HIIT boosts your metabolic rate, but it might also shift your metabolism toward using fat as energy and away from using carbs. This style of training seems to rev up metabolism so that you keep burning more calories than you otherwise would, long after the workout is done. Studies also show that the calorie burn extends well beyond the actual HIIT workout. The researchers found that the HIIT participants burned up to 30% more calories (1). One study of calories burned compared 30 minutes of steady-state cycling and running with 30 minutes of HIIT. So, you can torch the same number of calories in less time–a great option for clients with a weight loss goal. It turns out that HIIT workouts burn more calories per unit of time than steady-state cardio. High intensity interval training is a unique type of cardio workout that has all the benefits of cardiovascular fitness plus others: HIIT Workouts Burn Major Caloriesīeing able to save time on a workout is a major benefit of HIIT, but you don’t want to sacrifice the calorie burn. If you don’t have time for 45 minutes on the stair climber, you can do 20 minutes of HIIT and get many of the same benefits and then some. What most people love about HIIT workouts is that they take a lot less time than steady-state training. HIIT isn’t new, but it has become more popular in recent years for many reasons. The Benefits of High-Intensity Interval Training You can do HIIT exercise with any cardiovascular activity, including cycling, swimming, and elliptical. Sprint hard for a short period of time or a short distance and jog it out for recovery before repeating the pattern. The intense intervals are typically done at 80% to 95% of an individual’s maximum heart rate.Ī classic example is the track workout runners often include in training. During a HIIT session, you alternate short, very intense bursts of exercise with rest or recovery periods at a low intensity. Intervals are usually a more difficult effort level and are done for a shorter period of time.Ī HIIT workout is a type of interval training that maximizes effort and intensity. For instance, if you go to the track and do sprints followed by recovery jogs, you’re doing an interval workout. Interval training is when you change your effort level and heart rate throughout the workout. Steady-state workouts are usually at a lower effort and last longer. An easy run at a steady pace is a good example of this. Steady-state cardiovascular training is when your workout occurs at a fairly continuous level of effort during which your heartrate remains mostly constant. If you understand cardio fitness, you know there are two basic ways to do it: It stands for high intensity interval training. HIIT sounds technical, but it’s really a simple type of workout. If you are a trainer or a fitness enthusiast, you need to know about HIIT, what it is, how to do it safely, and why you and your clients should. HIIT is a trendy workout, but with all the purported and proven benefits, it’s not likely to fade away any time soon.
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